Baked Salmon Dijon

Think cooking fish is daunting? This recipe practically makes itself. Just bake fish with a simple sauce spread right on top for a flavorful entree in minutes.

by Sari Greaves, RD CDN | FNC iMag

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The following recipe is part of iMag's new summer weight loss series, The 10 Pound Takedown. Click over to our blog to get started!

Ingredients:

1 cup fat free sour cream
2 tsp dried dill
3 tbsp scallions, finely chopped
2 tbsp Dijon mustard
2 tbsp lemon juice
4 salmon fillets (4 ounces each)
1/2 tsp garlic powder
1/2 tsp black pepper
Fat free cooking spray as needed

Directions:

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.

2. Preheat oven to 400 degrees. Line a shallow baking pan with aluminum foil and cooking spray.

3. Place salmon on prepared sheet, skin side down. Sprinkle with garlic powder and pepper, then spread with the sauce. You may have leftover sauce, which you can use when you reheat the entree.

4. Bake salmon until it flakes easily with a fork, 10-15 minutes. Test for doneness after 10 minutes.

Yield: 4 servings

Serving Size: 1 piece

Calories: 196

You can substitute salmon for any fish of choice such as tilapia, red snapper, halibut, sole, flounder or orange roughy. Bake at 400 degrees and estimate a 10 minute cooking time per inch of thickness. You can also test for doneness with a wooden toothpick (if it comes out clean and dry, the fish should be done).

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to stop talking about losing weight and just do it! Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and NYSC Trainer Ken Szekretar. You'll be slim, toned and healthy in no time.

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com